Thu 26th Oct 2017 at 6:00pm by Hawkins
Run > Hill Work
-
Time
49:13
-
Miles
5.11
-
Min/mi
9:38
-
Pacing
94.6%
-
WAVA
44.95
-
Stride(cm)
98
-
Cals
558
-
Cadence
170
-
BPM
137
-
%MHR
65.9
-
B/mi
1320
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
I was restricted to laps of a 300 metre hill loop from the holiday cottage, brandishing a torch. It was mentally draining.
Split Summary
===
1) 1m - 9:27(9:27/m) 130/151bpm 105cal 6.34/7.24mph
2) 1m - 9:40(9:40/m) 136/158bpm 109cal 6.2/6.76mph
3) 1m - 9:36(9:36/m) 140/155bpm 111cal 6.25/6.76mph
4) 1m - 9:42(9:42/m) 142/158bpm 111cal 6.18/7.08mph
5) 1m - 9:41(9:41/m) 143/159bpm 109cal 6.19/6.74mph
6) 0.11m - 1:05(10:05/m) 148/152bpm 13cal 5.95/6.41mph
9:27 9:40 9:36 9:42 9:41 1:05
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:34 |
2:34 +7
|
10:15 |
114 68-135 |
1169 |
164 118-170 |
13/1 |
0.50 |
4:58 |
2:24 |
9:35 |
134 117-150 |
1284 |
168 158-172 |
12/9 |
0.75 |
7:17 |
2:20 |
9:18 |
133 116-143 |
1237 |
169 162-174 |
11/10 |
1.00 |
9:34 |
2:17 |
9:08 |
133 123-145 |
1214 |
168 162-174 |
9/12 |
1.25 |
11:55 |
2:21 |
9:22 |
133 121-151 |
1246 |
169 164-174 |
9/12 |
1.50 |
14:17 |
2:22 |
9:28 |
134 117-155 |
1270 |
170 158-174 |
12/9 |
1.75 |
16:45 |
2:29 |
9:55 |
140 120-158 |
1388 |
170 164-174 |
12/9 |
2.00 |
19:15 |
2:29 |
9:56 |
136 119-149 |
1352 |
169 164-174 |
11/10 |
2.25 |
21:38 |
2:24 |
9:35 |
141 131-149 |
1352 |
171 166-174 |
9/12 |
2.50 |
24:00 |
2:21 |
9:25 |
134 122-144 |
1262 |
172 166-178 |
10/12 |
2.75 |
26:24 |
2:25 |
9:39 |
145 139-154 |
1399 |
171 164-176 |
12/8 |
3.00 |
28:51 |
2:27 |
9:46 |
140 126-152 |
1368 |
171 166-176 |
11/10 |
3.25 |
31:13 |
2:22 |
9:30 |
139 130-149 |
1320 |
171 166-182 |
9/11 |
3.50 |
33:40 |
2:27 |
9:46 |
140 134-146 |
1368 |
171 166-178 |
9/11 |
3.75 |
36:10 |
2:30 |
9:59 |
140 133-147 |
1397 |
172 168-176 |
12/8 |
4.00 |
38:33 |
2:24 |
9:35 |
146 134-158 |
1400 |
174 164-186 |
11/10 |
4.25 |
40:57 |
2:23 |
9:33 |
141 130-156 |
1346 |
171 166-178 |
9/12 |
4.50 |
43:23 |
2:27 |
9:46 |
137 129-144 |
1338 |
171 166-178 |
10/11 |
4.75 |
45:46 |
2:23 |
9:31 |
147 137-155 |
1399 |
174 170-178 |
13/8 |
5.00 |
48:15 |
2:29 |
9:55 |
148 142-154 |
1467 |
171 164-178 |
10/11 |
5.11 |
49:20 |
1:05 |
10:11 |
148 144-151 |
1507 |
166 162-170 |
0/9 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
170 |
5.1 |
49:13 |
9:40 |
Walk |
0.0 |
118 |
0 |
0 |
NAN:00:00 |
Pause |
0.2 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:01 |
33.81% |
More |
800m |
4:31 |
9:06 |
38.43% |
More |
1km |
5:43 |
9:12 |
39.85% |
More |
Mile |
9:15 |
9:15 |
42.43% |
More |
5k |
29:37 |
9:32 |
45.03% |
More |
5 miles |
48:14 |
9:39 |
44.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:03 |
8:03 |
48.75 |
5km |
28:20 |
9:07 |
47.07 |
5M |
48:03 |
9:37 |
45.05 |
10km |
1:01:09 |
9:50 |
44.20 |
10M |
1:43:42 |
10:22 |
43.05 |
Half |
2:19:56 |
10:41 |
41.87 |
20M |
3:43:49 |
11:11 |
41.48 |
Mara |
5:02:03 |
11:32 |
40.98 |
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